Exercise smarter not longer

Updated: Apr 7

We, humans, are not designed to perform repetitive movements under load. Sure, we move our limbs during walking and carry our body's weight, but that is about it. Our joints are a delicate mechanism. Two or more bones meet at a joint, and the cartilages, synovial membrane and synovial fluid prevent bones from rubbing each other and creating damaging friction.


Take a look around the gyms and on Youtube videos. Everyone encourages you to pick up a weight and lift it repetitively. That is a recipe for an injury, especially if you are an older individual. The longer your training session is, the more chances the joints' tissues will wear. Think about elbows and knees injuries that runners, cricketers, tennis players, footballers and other sports professionals develop throughout their sporting career. We should be kind to our joints. There is a better way to strengthen your muscles. It is called #TimeUnderTension technique. The concept is simple. You slow down your speed when you perform the easiest part of the movement. For example, you do squats. Which movement is easier: to sit down or to stand up? Sitting down is more straightforward because gravity helps you perform this movement. During this move, the leg muscles are lengthening. The same happens during the biceps curls. The easiest part of the exercise is lowering the weights down.


Here is how to perform the squat new way

  1. Begin in a seated position.

  2. Count to 2 on the way up.

  3. Count to 4 on the way down.

  4. On the next way up, when you are halfway, pause and count to 10, then continue. The pause is called an isometric hold.

  5. Count to 2 in the standing position - this is your rest time.

  6. Repeat 8-10 times movements 3,4, and 5.


By incorporating the time under tension technique, you can reduce your sets to just one set of 8-10 repetitions instead of 3 sets which are usually recommended in a standard fitness program. You will save time and eliminate the risk of injury. If you would like to see how I perform the squat correctly, visit my Facebook page and watch the squat video.

Time under load eccentric squat
Squat workout at home

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